Cowboys Log

[Btcowboy]

Still deloaded but up to 80%, could call it reloading lol.

Chest and Supplemental chest

Flat dumbell bench press
10x60
8x70
8x70
9x70

Incline dumbell bench press
10x50
8x60
10x60
9x60

Incline dumbbell flies
12x25
12x30
12x35
10x40

Skullcrushers slight incline
10x60
10x70
10x70
10x70

Vbar pushdown
15x40
15x50
15x50
12x55

Dumbell shrugs 2 second hold top and bottom.
10x70
10x70
10x70
10x70

Machine laterals
15x40
15x50
15x60
15x60

Hammer strength shoulder press just an afterthought
20x30 per side
16x40 per side
12x50 per side

 

[Btcowboy]

Reload from deload about 80%

Legs

Squats
8x225
8x245
8x265
8x265

Leg press start low and inside work up and outside
12x360
12x450
12x450
12x450

Leg extensions
15x100
15x115
15x125
15x125

Lying leg curls
12x100
12x115
12x125
12x125 last 2 partials

Seated ham curls
15x90
15x95
15x100
15x105

Standing calf raises
12x250
12x270
12x290
11x310

 

[Btcowboy]

Reloading at 80%

Shoulders

Seated behind neck smith press
10x70
10x90
10x90
10x90 drop 6x70 drop 7x50

Side laterals with some Superset upright row
12x15
12x20, 12x50
10x22.5, 12x50
10x25, 12x50
12x20

Rear raises seated with some superset front raises
12x20, 8x20
12x22.5, 8x20
12x25, 10x15
12x25, 12x15
12x25

Facepull
15x40
15x50
15x60
12x60 drop 10x50 drop 10x40

 

[Btcowboy]

So next Wednesday I have my surgery to remove last 6 upper teeth. They are going to be filing my entire upper jaw bone smooth. So I assume stitched ear to ear. I know food is going to be an issue but gonna play that by ear and work with it. Going to be out of gym at least next week which is probably needed anyways. Not sure if I will miss anymore than that or not due to either not enough food or not feeling well post surgery.

In saying all that I am thinking switching up programs. Tried RP the last 3 months and dont think i am progressing as I should. I am looking at 3 possible new programs.

1. PHAT, ran for 7 months last year. Made excellent progress in size and strength. Like the power days and the hypertrophy day set up.

2. Gamma Bomb
3. Creeping Death 2

If I need to take a week or a little longer out of the gym except for maybe some cardio. It may be the right time to come off the break into something new. I will still be looking st just under maintenance calories as I still need to drop BF before next blast.

I am still cruising on 200 test cyp a week. Starting to look at possible next blast Juneish.

 

[Btcowboy]

Arms reload

I actually did what I felt like as far as weight went. So some were 90% and 100%.

Barbell curl
8x70
8x80
8x90
8x90

Concentration curls
10x25
8x30
8x30
8x30 drop 5x20

Pinwheel curls
12x25
12x30
12x35
8x40

Ez bar reverse curls
20x30
15x40
15x40
10x50

Seated DB 21's top/bottom/full rom I love these as a finisher
21x15
21x15
21x15

Rope pushdown
15x40
15x50
10x60
7x70 drop 7x50 drop 10x30

Overhead rope extensions
12x30
12x30
12x35
12x40

 

[Btcowboy]

Meant to do measurements earlier in this shift. Thought I better get them done before my diet goes to shit after Wednesday's surgery.
4months after blast and cruising on 200mg test a week.

Weight is down 8.2lbs
Neck down 1in
Shoulder down 2.5in
Chest down 7in find this hard to believe but it is what it is. I do carry fat there.
Waist down 1.5in
Hips down 0.25in
Quads down 1.5in
Calves about the same
Biceps down 0.25in
Forearms down 0.5in

Hopefully it's mostly fat making the numbers drop and not too much muscle.

 

[Btcowboy]

Back tonight and felt good so didnt keep the weight down just went all out. It's my last gym day before surgery Wednesday, fly home tomorrow. Hoping I can get back in the gym next Sunday and keep pushing, my food I take will dictate that


Anyways tonight's work out

Back

Neutral grip Pull ups 4 sets AMAP BW
7, 5, 5, 5

Deadlifts, I haven't done these in past 5 months so wanted to see where I was at. Less reps and work up.
6x225
6x275
4x315
1x365 I failed at 365 last time 5 months ago. So happy I got it tonight.

Bent over barbell row.
8x135
8x185
8x205
8x205

Close grip pulldowns neutral grip. Start heavy.
7x200
8x180
8x160
10x140 drop 8x100

Happy with tonight, if I can get my shot together I want to start PHAT again next week. If not due to food intake will start PHAT as soon as I am back at it.

 

[Worf]

Good luck with the surgery.

 

[Btcowboy]

Had the surgery, a mouth full of stitches. Haven’t been able to eat much today. I had all combined a shaker cup full of puréed chicken chowder my daughter cooked up. Hopefully eat more tomorrow we will see.

Forgot to mention may have pierced nasal cavity and a use no flying until heals. Well that’s how I get to and from work so that is not work. A few more days home then to work we will see

 

[FourOneDeuxFitt]

So next Wednesday I have my surgery to remove last 6 upper teeth. They are going to be filing my entire upper jaw bone smooth. So I assume stitched ear to ear. I know food is going to be an issue but gonna play that by ear and work with it. Going to be out of gym at least next week which is probably needed anyways. Not sure if I will miss anymore than that or not due to either not enough food or not feeling well post surgery.

In saying all that I am thinking switching up programs. Tried RP the last 3 months and dont think i am progressing as I should. I am looking at 3 possible new programs.

1. PHAT, ran for 7 months last year. Made excellent progress in size and strength. Like the power days and the hypertrophy day set up.

2. Gamma Bomb
3. Creeping Death 2

If I need to take a week or a little longer out of the gym except for maybe some cardio. It may be the right time to come off the break into something new. I will still be looking st just under maintenance calories as I still need to drop BF before next blast.

I am still cruising on 200 test cyp a week. Starting to look at possible next blast Juneish.

If you’ve never tried a PPL split creeping death 2 is a pretty solid program.

 

[Btcowboy]

Day 2 since surgery and I am swollen up like a damn chipmunk lol. Ate a little more yesterday, not a lot more. Looks like he liquid diet for a while. Boiled up some beef short ribs yesterday. Broth for me and the meat for my wife and grandkids.

Gonna drop weight too quick for my liking.

 

[Btcowboy]

The wife made meatballs yesterday, I am sure to tease me lol.

Didnt wor though, threw a bunch of them in my mixer cup with my bone broth and pureed that shit lol. It looked disgusting but tasted good.

 

[Btcowboy]

Flew up to work today, swelling has come down some. Bruising pretty bad now, look like I got clocked in a scrap.

Making up a chicken soup for the shift. Menu for next couple weeks

Soup, cottage cheese, Greek yogurt, mashed potatoes. Have protein and carb powder as well. Already sick of this menu lol.

 

[Btcowboy]

Lack of calories and food I am already down about 3lbs in 4 days. I gotta get eating proper lol

 

[Btcowboy]

Haven't been to the gym in 7 or 8 days. I am going stir crazy. I just do not have the energy on this liquid diet.

I am going to go tonight and just do what I can for the next week or so. It is what it is and even if it is just for mental well being the gym is what I need to do. Once I can get eating better I will be hitting it hard and running PHAT again.

 

[Btcowboy]

Fuck yeah that was what I needed.

So I am going to take it a little bit easy and run a split until I am eating proper. Then I will start running PHAT.

Chest and Shoulders

Flat DB press
10x60
10x65
10x70
7x75

Incline DB press
10x50
7x55
7x55
6x55

Pec dec
15x105
12x120
9x125
9x125

Seated DB press
10x30
8x35
6x40
10x30

Leaning straight arm lateral
12x10
12x12.5
10x15 drop 8x10 drop 8x5

Face pulls
12x32.5
12x37.5
12x42.5
12x47.5

Not my heaviest but on the calories I am eating it is what it is. Found I powered out quicker.

 

[Btcowboy]

Got to do my restock soon. Will start my last vial Test cyp on Sunday, still 10 weeks to really worry about it but dont like to be unprepared.

Thinking staying in cruise at 200 test per week and add some Var
Wk 1 20mg
Wk 2 30mg
Wk 3 40mg
Wk 4 50mg
Wk 5 60mg
Wk 6 60mg

Only gonna get 1 pack of 100 at 20mg si want to stretch them as best I can, hence the taper up.

Want to add Var for a couple reasons, lower SHBG and cut a little. Plan to start the Var about the time I start back in PHAT

 

[Btcowboy]

So my wife got in a wreck with my new truck and our grandkids in it. Everyone is ok but the truck is drivable but I estimate 15k to repair. Oh well at least no one hurt.

Back and Biceps tonight

Pull ups varied grips working out wider
8xBW
5xBW
5xBW
3xBW

Deadlifts
5x225
5x275
3x325
Failed 375. Got about a foot off the ground and didnt have anything left to finish it

Wide grip pulldown
10x120
10x140
8x160
8x180
5x200

Cambered bar curls
12x50
8x70
8x80
6x90

Hammer curls
10x25
10x30
6x35
5x40 drop 8x25

Still on pain killers and ibuprofen. Still eating soup, cottage cheese, Greek yogurt, and mashed potatoes. All I do now is think about and dream about a steak on the BBQ

 

[Worf]

Sucks about that truck.

 

[Btcowboy]

Sucks about that truck.

Thanks just happy no one hurt. She was turning left on a green, 80 year old coming the other way decided to speed up as when the wife was in the intersection the light turned yellow. She seen him speeding up and gonna hit so she sped up. He caught the right rear quarter panel and bumper. Had my wife not sped up he would have t boned her and hit the door my 5 year old grandson was sitting. On top of this she got a ticket too.

Now we have to fight insurance as to who was at fault.